25 Ways to Bombproof Yourself in 2025 (or how to be superhuman)
If most mornings you do not wake up feeling refreshed, before your alarm clock, it’s time to evaluate your quality of sleep.
Walk as much as possible. Walk back out to the mailbox, take the stairs, park farther away from the door, clean your house, meet a friend for a walk. Research shows mortality rates rise as daily step count falls and 10,000 steps per day is the sweet spot.
Practice nasal breathing, you won’t regret it. The aerobic, psychological and physiological benefits are tremendous. Keep the mouth closed, tongue gently pressed to the roof of the mouth, and breath in and out through the nose.
You are your gut. You are made of bacteria. Floss your teeth, eat your fiber, avoid added sugar. Your mental and physical health depend on it.
Give, give, give. You don’t always need to be right. Listen more. Clean up litter. Volunteer.
Protein helps preserve muscle mass into old age, and sends the right signals to your metabolism! Eat close to your bodyweight in grams of protein each day, in the form of lean meat, eggs, legumes, nuts, dairy and seeds.
Keep a consistent schedule and get natural light daily. Go to sleep and wake, eat and exercise, around the same time each day (your trillions of cells will thank you).
Help out your DNA. Buy organic produce, grass-fed and pasture raised meats, use glass containers, stop drinking out of plastic bottles, use a metal cutting board, clean your house with vinegar, use natural fabric softeners, avoid perfumes and dyes, switch to plant-based cosmetics.
Work your Heart. Spend at least 30 minutes or more multiple times per week, with your heartrate in a moderately easy, conversation pace zone. Once or twice per week, work in that really hard zone for slightly longer durations of 10 to 20 minutes, and at least once per week get your heart rate up to max!
Find a way to manage stress like it’s your job, because it is. The body responds to all stress the same, whether it is from a fight with the boss, a hard workout, or poor sleep. Walking around in a state of constant inflammation is slowly killing you.
Curate a vision of who you want to be, and make the choices that person would make. Create and practice simple habits each day to get you there.
Lift heavy weights, and do it often, as little as 2 or as much as 6 times a week! Your muscles, metabolism, hormones, mental health, bone mass and body composition will thank you. Oh and you’ll live longer too, so what’s not to love?
Practice resilience, challenge the body and the mind to recover, turn on ancient longevity genes! Finish your shower cold, take a sauna, go without food for an extended period, have that hard conversation.
You are only as good as your recovery, from your workouts, lifestyle, poor nutrition and shitty sleep. Don’t hammer 24/7. Spend most of your time in zone 2. Take rest days.
Get your micronutrients, eat loads of colorful veggies, fruits, and mushrooms every day. In this case, more is better! Aim for 5 servings.
Find activities you enjoy that have you jumping around, moving quickly, on uneven surfaces, and reacting. Tennis, hiking, pick-up bball, ski the moguls, play tag. Bonus if you do those activities with friends!
Keep learning! Take time to read or listen to something every day, bonus if you do this before bed instead of watching the boob tube.
Eat foods in their natural state, most of the time. Don’t be afraid of fats and carbs, but do stay away from trans fats and processed foods as much as possible.
“Put your oxygen mask on first.” Your health is non-negotiable. You are no good to your family, friends, workplace, yourself, if your health is failing. Without your health you have nothing. Who wants to live in misery? Put your health first, then take care of the rest.
Be consistent, not perfect. Show up, especially on the days you really don’t want to. Two imperfect days a week for a year add up to way more than 30 perfect days for only one month. Have realistic expectations.
Visit with friends and family, socialize and participate, but also spend time alone, recharge your batteries, get to know yourself as a friend as well.
Say no to more, and yes to less. You can read this both ways- Say “No” more often, don’t get overbooked, and overstressed, giving away your time. Say “Yes” less often. But also say “No” to more commitments, more meetings, more favors, more possessions, and “Yes” to LESS. Less business, less time wasting, less stress, less things that do not give value and meaning to your life.
Eat enough of the right foods, don’t eat too much food. There is a balance to what your body needs for optimum health. Finish meals energized for a brisk walk, and not so full that all you can do is plop on the couch.
Avoid added sugar as much as possible (yes this also means sugar substitutes and chemical sweeteners), limit alcohol (no, there is no amount good for your health), and for fucks sake don’t smoke or vape.
Stop waiting for motivation to start. Take action first. Motivation follows Action. One small step forward today is 14 steps in two weeks, 60 steps in two months and 365 steps in one year. Imagine what you can create.
